Throughout your life, your body has continually replaced older bone tissue with new, helping to maintain strong bones. As you age, this process begins to slow down. Sometimes old bone tissue isn't replaced as quickly as it breaks down. This can lead to weak and damaged bones, which increases the risk of injury. Adding vitamin D and calcium to your diet can help improve bone strength. Incorporating exercise into your lifestyle can also help you build and keep strong bones.
Strength Training
According to MayoClinic.com, strength training puts stress on your bones, which helps increase your bone density. It's a good idea to check with a doctor prior to starting any new exercise program. Once you are cleared to work out, there are a variety of strength training options available. Options include exercises that use your body weight as resistance, such as push-ups, leg squats, crunches and pull-ups. You can also try using free weights like dumbbells and barbells; kettle bells and exercise balls are also good options. There are also weight machines for both arms and legs available at many fitness centers and for home gyms.
You may want to consult a personal trainer to help you build a routine that focuses on your individual physical needs. Trainers will make sure you're using proper form and technique, which will help you avoid injury. You don't have to commit a great deal of time to strength training to see bone-building results. MayoClinic.com says two or three sessions a week of 20 to 30 minutes each are ideal.
Weight-Bearing Exercises
Aerobic, weight-bearing exercises like walking, tennis, stair-climbing and jogging are also beneficial for building and maintaining healthy bone density. Connie Weaver, Ph.D., of Purdue University's food and nutrition department told "Fitness" magazine that such exercises are important because they require your bones and muscles to work against gravity and each other. "Impact exercises send a signal to your bones to build new cells, called osteoblasts, which migrate to the bone's surface and make your skeleton stronger," she said. "Without that signal, the process is slowed down."
The National Institute on Aging suggests three to four weight-bearing exercise sessions a week.
Yoga
Yoga can help with stress reduction, increased balance and flexibility, and pain management. It can also improve sleep quality and even help with blood pressure issues. These benefits are important to overall bone health because they improve your quality of life and your mood. "Fitness" magazine reports women who suffer from depression have greater hip and spine bone loss than women who aren't depressed. And people with better balance and flexibility are less likely to suffer a fall, which can lead to bone injuries and breaks.
